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A Scientists’ Guide to Better Sleep

Clean sheets, the ideal temperature, and other expert tips


DrLullaby's founder, Lisa Medalie, PsyD, DBSM contributes to this Elemental article, giving different tips on how to get better sleep.


Add background noise

Loud background sound can help reduce noise that interferes with sleep. We recommend using white noise, as opposed to a sound that fluctuates—a white noise machine or a loud fan provides a constant sound that the mind can habituate to. — Lisa Medalie, behavioral sleep medicine specialist at the University of Chicago


Think of light as a tool

For those who have trouble waking up in the morning, we like to see a light box in the bedroom. Exposure to light at the same time every day tells your brain it’s time to be awake by signaling the stopping of melatonin production. If you can find a light box with an alarm feature, it’s a great way to wake up.

— Lisa Medalie, behavioral sleep medicine specialist at the University of Chicago

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